Tag: Health

Chicken, Veggie and Bean Soup

During the colder winter months, our body craves warmer, heartier meals.  Dishes that nourish the body but also feel cozy and heartfelt.  Soups and stews are often my go-to dishes throughout the winter season.  I love breaking out the crockpot or stock pot and throwing ingredients together to create a simple and delicious meal.

When deciding on dinner last night, I wanted something that supports the seasonal detox I’m doing right now.  Including foods that support detoxification and gut health, include farm to table ingredients, provide tons of flavor and those that help me feel nourished.

This soup can be prepared as the recipes shows, but there are many ways you can make adjustments.  You can choose different vegetables, beans, meats and spices.  I love cooking with fresh herbs like cilantro, parsley and others that support detoxification and the removal of heavy metals.

Since this is the time of year when many want to detox from the holidays or work on new goals, I recommend sticking to fresh, organic (if possible) ingredients.  To learn more about EWG’s Dirty Dozen and Clean Fifteen (great for shopping): Dirty Dozen  Clean Fifteen

 

Chicken, Veggie and Bean Soup #homecooking #farmtotable #foodismedicine

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Chicken, Veggie and Bean Soup

 

ingredients:

1 tablespoon avocado oil

1 large onion, chopped

4 large carrots, chopped

4 celery ribs, chopped

4 chicken breasts, chopped

Sea salt and black pepper, to taste

1/2 tablespoon all-purpose or herb seasoning (salt-free)

2 15-ounce cans adzuki beans, drained and rinsed (or other beans of choice)

4 cups vegetable broth

1 bunch spinach or kale

Handful of fresh herbs, chopped (parsley, cilantro, thyme, etc)

Optional: Microgreens for garnish, flavor and health benefits (I used borage)

NOTE: Local Microgreen Source (available all year): Maryland Microgreens

Directions:

Place a large soup pot on the stove over medium heat. Add oil,  onion, carrots, and celery. Sauté for about 3 minutes.  Add chopped chicken, salt, pepper, seasoning, beans, and vegetable broth. Cover and cook for about 20 minutes on medium-low heat.

Check the pot every 10 minutes to ensure that there is sufficient liquid in the pot. If you need more liquid, add about ¼ cup of water or broth at a time.  Add leafy greens (such as kale or spinach) until wilted.

If desired, add in chopped fresh herbs and combine.  Serve and enjoy warm.

NOTE: If you’re like me and prep food to make meals simple and easy, this is a great recipe to double or triple and store.  I recommend storing this dish in glass containers or mason jars for later use.

 

I would love to hear your soup combination of choice.  i welcome you to comment below or message me. if you’re considering a reset or detox this season, i welcome you to see what i’m doing for improved health and wellbeing. more info here: Nourished In The New Year

CheerS to Health and Happiness in 2020!

XOXO,

KIM

smoothie bowl

Fall Breakfast Bowl Ideas Using Superfood

Fall Breakfast Bowls are a healthy, filling and warming treat as the cooler air moves in and we crave warming foods.

The fall season is in full swing and we’ve been feeling the seasonal shift.  This time of the year, many experience a lower immune system, stress, less sleep (especially during the holiday season)and may feel ‘blah.’  We start to crave heavier, comfort foods.

To help support the body through this seasonal change and beyond, adding in superfoods is a great way to support and nourish the body.

If you are interested in using more superfoods this fall, a great option for you is to make breakfast bowls. You might have heard of smoothie bowls, but that is definitely not the only fun bowl idea for breakfast that doesn’t include cereal. Take a look at these healthy options for your next superfood breakfast.

smoothy pumpkin breakfast bowl

Smoothie bowls are popular year-round, as a way to add more superfoods into your nutrition and have a healthy, yummy breakfast. It may seem weird having a smoothie with pumpkin, but it actually contains the perfect texture and just enough sweetness to make this a filling and healthy breakfast bowl. The trick here is to add banana to the smoothie bowl along with your pumpkin puree, since it is going to sweeten it up. You can then use some almond milk or other milk (such as cashew or coconut), along with your choice of fall spices. Just a little allspice will also work since it combines different flavors in one. For toppings, try chia seeds, ground cinnamon, and walnuts.  Toasted walnuts are delish too!

apple Quinoa Breakfast Bowl

Here is another tasty breakfast bowl that is going to use those wonderful superfoods.  Between the farmers markets and apple festivals, it’s not hard to find delicious apples this time of the year.  Quinoa is added in to give you a healthy grain that is filling and contains plenty of fiber. This quinoa bowl is on the sweeter side, using sliced apples, apple pie spice, applesauce, and some almond milk or soy milk. You can also make it even sweeter with some pure maple syrup drizzled or local raw honey on top.

Sweet Potato Breakfast Bowl

This may not sound appetizing right away, but give it a chance! You aren’t just eating a bowl of sweet potatoes; you are combining them with some of the classic fall flavors for a healthy and nutrient-rich breakfast bowl that is easy to put together. In addition to the sweet potatoes, which should be mashed after cooking them, add in a mashed banana and mix it together. You can then add in your spices, whether you add them individually, or go with allspice or a simple pumpkin pie spice. Other ingredients are up to you, though chia seeds, flax seeds and almond milk go really good with this type of breakfast bowl.

Have you heard of chia and flax?  This is a great article to share more! Chia and Flax

Pumpkin Spice Oatmeal breakfast bowl

Pumpkin spice is a popular flavor during fall.  Often a fan favorite, this one you should definitely try. You can transform your morning oatmeal into a fall spiced delight and make it taste just like pumpkin pie. Some ingredients to use include rolled oats, water, nut milk, banana, pumpkin pie spice, and your choice of natural sweetener. You can go with local raw honey, agave syrup or a pure maple syrup. Pumpkin puree is of course also added in the oatmeal.

When it comes to breakfast bowls, spice it up, have some fun and dig into your creative side.  Discover what tastes and flavors you enjoy!

Below is one of my favorite fall breakfast recipes.  Super simple and easy to make.  It’s a great combination of the fall goodies we enjoy this time of the year.

 

RECIPE: 

apple CINNAMON SPICE OATMEAL

Makes 2 servings

1 cup rolled oats
2 cups water or dairy-free milk Dash of sea salt
1 teaspoon cinnamon
1 teaspoon raw cacao
1 tablespoon coconut oil
Honey or your favorite sweetener 1 apple, sliced

Add oats, water (or milk), sea salt, cinnamon, raw cacao, and coconut oil to a small pot over medium heat. Stir well and cook for about 10 minutes. Serve with honey or your favorite sweetener and sliced apple.

 

Happy Fall Y’all!

P.S. I will be sharing many delicious and healthy meals in my two upcoming programs Fall Fuel for You and Living the Nourished Life.  I welcome you to message click on the links or me on my Contact Page to learn more.

XOXO,

KIm

Why I Started Yoga and Pilates

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Had I known how AMAZING I would feel after starting YOGA and PILATES, I would have started a LONG time ago!  Yeah, I was totally that girl that preferred dumbbells and barbells over a yoga mat.  I thought YOGA was a waste of time and lacked the benefits I saw in the weight room.  Boy, I was WRONG!  I still struggle with many poses and breathing techniques.  Who knew?

I started to get a “Gut Feeling” to give it a try.  I was in so much pain from my injury and my body was always so tight.  I would spend a good bit of time working out but failed to stretch.  I do NOT recommend this.  Our body needs to stretch.  Especially when working out or adding stress.  When I started meeting new friends and trainers at the gym who attended the YOGA classes, my curiosity grew.  Deep down inside, I think I knew about all of the benefits.  I’m just a stubborn pain in the ass sometimes.  I tried a class or two, but I spent more time stressing about my “To Do” list than finding my peace.  I struggled to connect and experience the moment.

After starting my education path at The Institute of Integrative Nutrition, I began to learn so much about nutrition, the mind and body.  I was so focused on eating right and working out.  I neglected several other parts of holistic health.  I definitely knew that I needed to work harder on some of these other parts of holistic health.  I lacked a spiritual connecting and a better mindset.  I needed to work on my body and my mind.  As I learned more over the next couple of month, I decided to give YOGA and PILATES another try.  I was IMMEDIATELY addicted.  I was not very good, but I wanted to get better.  I now love the way I feel!  I long for that stretch and connection with myself.  I have found a way to relax, breathe and take things in beautifully and peacefully.  My perception, mindset and body has drastically changed for the better.  I love the lean muscle definition that I see.  Not to mention the huge difference that I now feel.  YOGA and PILATES is definitely now a part of my pain management and lifestyle.  My body is  leaner, more flexible, healthier and I have less stress.

Additional benefits of PILATES and YOGA are…

  1.   Reduced blood pressure
  2.   Known to increase a healthier lifestyle
  3.   Improves clarity and focus
  4.   Improves better sleeping habits and helps with a deeper sleep
  5.   Boosts function of the immune system
  6.   Helps to prevent or heal digestive problems
  7.   Helps with pain and joint problems
  8.   Builds awareness for body and mind transformation
  9.   Improves balance
  10.   Regulates adrenal glands

Do you include yoga or pilates into your workout routine?  If so, I welcome you to comment below stating how it’s helped you.